Exercise

Barbell Deadlift: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Barbell Deadlift work?

The Barbell Deadlift primarily targets the lower back, and also recruits the calves, forearms, glutes, hamstrings, lats, middle back, quadriceps, traps as secondary muscles. It's classified as a intermediate-level strength movement using barbell.

What are the most common Barbell Deadlift mistakes?

• Jerking the weight off the floor instead of removing slack and pulling with control.
• Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
• Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
• Hyperextending at the top of the rep instead of finishing in a neutral, upright position.

How should I program the Barbell Deadlift — sets, reps and frequency?

As a hip-hinge compound movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Barbell Deadlift variations and alternatives?

• Deadlift with Chains — barbell, expert level, lower back
• Hyperextensions (Back Extensions) — other, beginner level, lower back
• Atlas Stones — other, expert level, lower back
• Barbell Hip Thrust — barbell, intermediate level, glutes

Barbell Deadlift at a glance

Attribute	Value
Level	Intermediate
Equipment	Barbell
Category	Strength
Primary muscles	Lower Back
Secondary muscles	Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, Traps

How to do the Barbell Deadlift, step by step:

1. Step 1. Stand in front of a loaded barbell.
2. Step 2. While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
3. Step 3. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
4. Step 4. Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
5. Step 5. Perform the amount of repetitions prescribed in the program.